Depression

ADHD (attention difficulties)

Chronic stress

Trauma and PTSD

Postpartum challenges

What if you were told your hobbies are more than just pastimes? Would you see them differently if you knew they could ease stress, lift your mood, and even heal your mind? Too often, we treat hobbies as simple entertainment, but research shows they carry far more weight. From lowering anxiety to sharpening memory, the activities you enjoy most may be doing more for your well-being than you realize. In this article, we’ll examine how hobbies can become natural tools for better mental health.

Hobbies are the activities you engage in willingly, for enjoyment, without external pressure. They are the things you find yourself doing with ease and sometimes even with joy, whether or not anyone is watching or rewarding you for them. 

Everyone knows what hobbies are, and everyone is expected to have at least one. But what not everyone realizes is that hobbies are not just little escapes from boredom; when seen through the right lens, they can become natural tools for strengthening our mental health.

Have you ever been stressed, anxious, or completely burned out after a long day? Or found yourself slipping into sadness after a painful or traumatic event? In moments like that, the default assumption is usually that big problems require big solutions such as 

, medication, or drastic lifestyle changes. While those approaches are important and valid, sometimes life does not follow such predictable rules. What seems like a mountain in your path may only require something as simple and available as reconnecting with 

 or leaning into a hobby you’ve always thought of as 

found that people who engage regularly in hobbies report lower levels of 

, along with greater quality of life and social connection. Similarly, a cross-country study of adults aged 50 and above showed that hobby participation is linked to better cognitive function and self-rated memory, even when cultural differences were considered.

This reveals hobbies should no longer be viewed only through the lens of entertainment, as they can be much more than that. And no, hobbies don’t always have to be monetized. It’s easy to think every passion has to pay the bills, but sometimes the greatest value of a hobby lies not in income but in the joy, peace of mind, and relaxation it bring.

The Science Behind Hobbies and Mental Health

Hobbies are not only backed by experience; science also supports their benefits to mental well-being. Research shows that engaging in meaningful leisure activities can reduce stress hormones, lower anxiety, and even improve overall mood and resilience.

Mental health benefits of hobbies include:

Improving mood and self-esteem by creating a sense of achievement and joy.

Boosting cognitive function through problem-solving, creativity, and learning new skills.

Studies have even shown that engaging in hobbies can lower cortisol levels (the body’s main stress hormone) and enhance a sense of well-being. In other words, your favorite activity isn’t just fun, it’s good for your brain and your body.

large_hobbies and mental health-unspla.jpg

medium_hobbies and mental health-unspla.jpg

small_hobbies and mental health-unspla.jpg

thumbnail_hobbies and mental health-unspla.jpg

hobbies and mental health-unspla.jpg

This article is not only about leveraging the hobbies you already have, but also about assessing and choosing ones that actually serve your mental health needs.

Most people choose hobbies because they enjoy them, and that’s a good place to start. A hobby should align with your natural interests; otherwise, it will feel like another chore. The more you enjoy it, the easier it is to stick with. So the rule is: if you don’t enjoy it, don’t do it.

Life already presents us with stressors from multiple directions. The last thing you want is to add more pressure by taking up a hobby that feels frustrating or overwhelming. If your aim is to 

, then gravitating toward hobbies that leave you tense afterward defeats the purpose. Pick something that feels challenging enough to keep you engaged, but not so demanding that it becomes a burden.

Not all hobbies are equally accessible. Some, like writing or sketching, require little more than a pen and paper. Others may need equipment, money, or space such as learning an instrument or practicing photography. This doesn’t mean you can’t pursue them, but you need to be honest about what you can commit to. The idea is to reduce anxiety, not add more because of hidden costs or logistical frustrations.

There is no rule that says hobbies are permanent, so don't be afraid to explore and adapt. What you enjoy today may not interest you tomorrow, and that’s perfectly fine. Think of hobbies as seasons where you try, learn, and move on to the next when the time feels right.

Ways to Turn Hobbies into Mental Health Boosters

Having a hobby is one thing; making it serve your mental health is another. Listed below are a few ways to maximize the benefits:

, hobbies need some level of regularity to produce lasting effects. The more consistently you engage in them, the deeper the benefits you’ll experience.

Instead of treating your hobby as background activity, try to be fully present in it. Whether it’s painting, gardening, or dancing, immerse yourself completely. This mindfulness helps quiet the noise in your head.

Breaking your hobby into small, achievable steps can do wonders for your confidence. Each little success becomes fuel to keep going and helps boost your self-esteem.

Many hobbies come alive when shared. Join communities, groups, or clubs where people share the same interests. The connections you form can strengthen your sense of belonging and make the hobby even more fulfilling.

large_hobbies-and-mental health.jpg

medium_hobbies-and-mental health.jpg

small_hobbies-and-mental health.jpg

thumbnail_hobbies-and-mental health.jpg

hobbies-and-mental health.jpg

Even if your hobby is not related to writing, you can 

where you reflect on your mood and growth after engaging in it. Over time, you’ll notice patterns and insights that you might otherwise miss.

7 Quick Tips to Instantly Boost Your Mood

Examples of Hobbies That Boost Mental Health

Now that you know how to make your hobbies work for your mental health, let’s look at the broad categories of hobbies with examples that support mental well-being.

Creative Hobbies: painting, writing, crafting, photography.

Intellectual Hobbies: reading, puzzles, learning a new language.

Physical Hobbies: walking, yoga, dancing, swimming.

Social Hobbies: volunteering, joining book clubs, taking group classes.

Nature-Based Hobbies: gardening, hiking, birdwatching, outdoor exploration.

One of the most common barriers to hobbies is time. With busy schedules, it can feel impossible to make room for them, yet setting aside even 15–20 minutes a day can create a meaningful routine.

Money can also stand in the way, but hobbies don’t always need to be costly. Simple activities like journaling, walking, or exploring free community resources can be just as fulfilling without adding financial stress.

Another challenge is motivation. Some days, the drive to pick up your hobby may feel absent. On those days, it helps to remember the sense of calm and joy you usually feel afterward; starting small can be enough to reignite the spark.

Finally, self-doubt often creeps in, especially when you compare yourself to others. Instead of focusing on perfection, try embracing the process of learning and allowing yourself to enjoy each step along the way.

Hobbies may look small on the surface, but their effect on mental health can be profound. They help us relieve stress, improve mood, and build resilience in ways we might never expect. The next time you feel overwhelmed, don’t underestimate the quiet power of picking up that paintbrush, lacing up your walking shoes, or opening your journal.

Want to feel happier and less stressed? Use your favorite hobbies as mental health boosters and watch your mood soar.

How to Turn Your Hobbies into Mental Health Boosters

Relationships are some of life’s most rewarding experiences, but they can also be challenging, especially when it comes to mental health. Stress, anxiety, or emotional ups and downs can affect not only how you feel individually but also how you connect with your partner. Learning to balance your personal mental health with the needs of your relationship is essential for building a healthy, sustainable partnership.

Why Mental Health Matters in Relationships

Your mental health doesn’t exist in isolation; it influences the way you interact, communicate, and respond to your partner. If one partner is dealing with 

 small disagreements can escalate quickly, and misunderstandings may occur more often than they would otherwise, not because of the issue itself, but because unresolved mental issues affect how both partners perceive and react to each other.

Someone struggling with constant worry might become overly defensive, while someone battling depression may withdraw emotionally, making their partner feel shut out. Over time, unaddressed mental health challenges can create emotional distance, reduce intimacy, and make even routine interactions feel exhausting. 

On the other hand, couples who prioritize both individual and shared mental wellbeing tend to enjoy stronger connections, increased trust, and better problem-solving abilities. 

In the end, how you care for your mind directly shapes how you care for your relationship as both thrived when  nurtured together.

Signs Your Mental Health Affects Your Relationship

It’s not always obvious when personal struggles are spilling into your relationship. Watch out for signs like:

Relying too heavily on your partner for emotional stability. When you expect them to always fix your mood, it creates unhealthy pressure on the relationship.

Overreacting to small triggers, when anxiety, depression, or past trauma makes minor disagreements feel overwhelming and causes reactions that don’t match the situation.

Feeling irritable or withdrawn, even in light conversations.

Struggling to put your emotions or needs into words.

Feeling constantly overwhelmed by relationship expectations.

Avoiding conversations about stress or emotions altogether.

Losing interest in spending quality time or doing activities you once enjoyed together.

Persistent feelings of worthlessness in the relationship

The earlier you notice these patterns, the easier it is to address them before they escalate into larger problems.

How to Talk About Mental Health With Your Partner

Talking about mental health with a partner can feel intimidating, but it is essential for building a supportive and understanding relationship. Here are five practical ways to approach it while balancing your personal needs and the relationship’s needs.

large_relationships and mental  health

medium_relationships and mental  health

small_relationships and mental  health

thumbnail_relationships and mental  health

relationships and mental  health

Timing is everything. Avoid bringing up sensitive topics during arguments, stressful situations, or moments when your partner is distracted. Instead, find a quiet, private time where both of you can focus on the conversation without interruptions. A calm environment helps ensure that both partners feel heard and respected.

Don’t downplay or hide what you’re feeling. Be honest about your experiences, but also provide clear examples if needed. For instance, explain situations that trigger your anxiety or stress. Specificity helps your partner understand what’s happening and how they can support you.

When sharing your struggles, frame the conversation around your own emotions and experiences rather than pointing fingers. This approach prevents defensiveness and creates room for a more constructive and compassionate dialogue.

Communication isn’t complete until there’s both sending and receiving of messages. So, mental health conversations should be a two-way street. Ask your partner how they are feeling and be ready to listen without judgment. Mutual sharing builds understanding and strengthens that both partners’ mental health matters equally.

Sometimes your partner just needs you to listen rather than solve their problems. Ask what kind of support they want, whether it’s advice, reassurance, or simply a listening ear. Supporting each other without forcing solutions creates a safe emotional space.

large_pexels-timur-weber-8560003.jpg

medium_pexels-timur-weber-8560003.jpg

small_pexels-timur-weber-8560003.jpg

thumbnail_pexels-timur-weber-8560003.jpg

a therapy session with a couple

Create time to discuss emotions, stress, and personal challenges. This prevents small issues from piling up.

Support each other with daily tasks and emotional needs to reduce tension and promote teamwork.

Celebrate even the small wins, whether in your own personal growth or together as a couple, strengthens your emotional bond.

Check in regularly about stress, emotions, and challenges before they pile up.

If mental health issues become overwhelming or difficult to handle on your own, consider 

either individually or as a couple. Professional guidance can teach effective communication, coping strategies, and ways to strengthen your relationship while caring for your mental wellbeing.

If you want to learn more about this, check out our related post on 

 a story of discovery and growth together. 

Talking about mental health with your partner isn’t a one-time conversation, it’s an ongoing practice of honesty, listening, and mutual care. By noticing the signs, creating safe spaces for dialogue, and supporting each other through ups and downs, you not only protect your personal wellbeing but also strengthen your relationship.

Signs your mental health may be affecting your relationship and practical ways to address it with your partner.

Signs Mental Health Affects Your Relationship and What to Do

September 10th is observed globally as World Suicide Prevention Day, a day dedicated to raising awareness and encouraging action to prevent suicide. Suicide affects hundreds of thousands of lives each year, leaving families, friends, and communities in deep pain. 

This year's theme, “Changing the Narrative on Suicide,” urges us to break the silence, confront stigma, and create spaces where those struggling feel heard and supported. If you are experiencing thoughts of suicide, know that you are not alone and that reaching out for help is a sign of strength, not weakness. Your life matters, and support is available

Globally, suicide remains a significant public health concern, with an estimated 700,000 to 740,000 deaths each year, according to the 

International Association for Suicide Prevention (IASP)

. Suicide accounts for over 1.3% of all global deaths, highlighting its impact on populations worldwide. 

It is a leading cause of death among young people, ranking as the fourth leading cause of death for individuals aged 15 to 29, and the third leading cause of death among youth in some reports, emphasizing the urgency of addressing mental health in younger populations. 

Suicide rates are also higher among men, with men accounting for more than twice as many deaths as women globally. These statistics emphasise the need for increased awareness, prevention strategies, and accessible mental health support to reduce the loss of life and promote well-being.

Suicide remains a leading cause of death worldwide, with over 700,000 lives lost each year. Yet, many individuals who experience suicidal thoughts do not seek help due to fear of judgment or lack of understanding. September 10th is observed globally as World Suicide Prevention Day, a day dedicated to raising awareness about suicide and promoting actions that can prevent it. 

 calls on individuals, communities, organizations, and governments to engage in open and honest discussions about suicide and suicidal behavior. It encourages us to challenge harmful myths, reduce stigma, and encourage compassionate conversations. This change aims to move from silence and misunderstanding to openness, empathy, and support.

As Professor Jo Robinson, President of the International Association for Suicide Prevention (IASP), stated:

“Suicide prevention is a shared commitment that unites us across borders, cultures, and communities. As we continue our journey to change the narrative on suicide, let us ensure our message of hope and understanding reaches everyone in every corner of the world.”

Preventing suicide requires a collective effort from individuals, communities, and organizations. 

 Host workshops, seminars, and campaigns to educate the public about suicide prevention. Engage local schools, workplaces, and community centers in these initiatives. Street-to-street campaigns and school outreach programs can help educate people about the warning signs of suicide and the importance of seeking help.

 Everyone, including individuals, communities, organizations, and schools, can help create environments where people feel safe discussing their mental health without fear of judgment. This can include support groups, counseling services, open-door policies, or simply fostering compassionate conversations at home or work. Normalizing these discussions helps reduce the stigma that often prevents people from seeking help.

: Mental health support should be accessible to everyone. Platforms like 

offer help for conditions such as anxiety, depression, and stress-related challenges, providing flexible options like online therapy and hybrid services. With clear, convenient, and private access to care, more people are encouraged to take the important step of seeking help without fear of exposure.

: Communities and organizations play a huge role in shaping policies that make mental health care easier to access and support suicide prevention programs, helping to ensure that no one facing a crisis feels alone.

If you or someone you know is struggling with suicidal thoughts, it is important to seek professional help. Start by speaking with 

 who can provide the support and guidance needed.

Read our detailed article on how to help yourself and someone at risk of suicide 

World Suicide Prevention Day serves as a reminder that suicide is preventable, and each of us has a role to play in creating a supportive environment. By changing the narrative on suicide, we can promote a culture of openness, empathy, and understanding. Whether as individuals, communities, or organizations, our collective efforts can save lives. Let us work together to ensure that no one feels alone in their struggles, and that help is always within reach.

Did you know over 700,000 people die by suicide each year? Learn why World Suicide Prevention Day matters and how we can change the narrative.

World Suicide Prevention Day 2025: Changing the Narrative on Suicide

Bulimia and anorexia are serious eating disorders that affect both physical and mental health. While they may seem similar, each has unique patterns, causes, and impacts. This article breaks down how to recognize these disorders, clears up common misconceptions, and outlines steps toward recovery.

Lucy looked in the mirror one day and concluded she was too fat. In an effort to diet, she avoided meat pies, her favorite treat But one day, the smell of pies across the street was irresistible; she ate 10 in one sitting. She felt guilty and ran a few laps. That wasn't enough, so she did some jumping jacks and didn't stop till she was certain she'd burned it all off. 

Poor Lucy. She'd just begun a binge-purging cycle.

Bulimia nervosa is an eating disorder that follows a cycle of eating a large amount of food in one sitting (binging) and then engaging in compensatory behaviours such as purging, vomiting, fasting, and rigorous exercise. 

Sophie examined herself in the mirror and a wave of disappointment washed over her. James was right: she wasn't pretty enough. She had to get thinner and have a slimmer waist. She began starving herself, sometimes drinking only a little oatmeal each day. 

The voice in her head kept screaming, "Food is poison!" So she did everything to avoid eating, and every time she checked the scale, she reiterated, "I need to get thinner". Even at 30kg, with bones so conspicuous, she was never thin enough. 

Anorexia nervosa is also an eating disorder and people with this disorder are obsessed with weight loss and getting thinner, so they avoid eating. Sadly, they are never satisfied and continue starving themselves. 

Bulimia and anorexia may seem alike but they have differences that can help distinguish them. 

Although bulimia and anorexia are similar, as both are eating disorders and patients are often plagued with negative body image, they have distinctive features and should not be confused for each other. There are two major distinctions:

Body Weight: People with bulimia usually have a normal body weight, as they are able to retain some nutrients despite the purging measures. With anorexia, patients are typically underweight, but this isn't always the case, as those with atypical anorexia can have a normal body weight.

Eating Habits: Bulimia is a binge-purging cycle while anorexia is characterised by self-starvation. 

It is noteworthy that bulimia and anorexia don't occur without a trigger. 

large_annie-spratt-DDyMG1LZaHo-unsplas.jpg

medium_annie-spratt-DDyMG1LZaHo-unsplas.jpg

small_annie-spratt-DDyMG1LZaHo-unsplas.jpg

thumbnail_annie-spratt-DDyMG1LZaHo-unsplas.jpg

Eating Disorder

Certain misconceptions are common among non-patients as well as patients:

Many people think purging keeps you thin, but the truth is the body still retains some nutrients, which can even lead to weight gain.

You might assume body weight reveals bulimia or anorexia, yet it can be misleading, as individuals with atypical forms may appear to have a normal weight.

Some believe strict dieting helps with weight loss, but in reality it often triggers extreme hunger that leads to binge-eating episodes in bulimia.

Some think willpower alone is enough for recovery, but lasting improvement requires proper treatment and support.

Others assume treatment won’t work, yet following professional guidance has been proven to help patients recover.

There are various factors that can contribute to the development of these disorders. They include:

Mental Health: Psychological disorders like 

 can cause the development of bulimia and anorexia. Traumatic experiences (such as mistreatment or bullying) also necessitate the need for control and patients try to control their eating habits. For people with bulimia, purging provides a sense of control while self-starvation assures anorexia patients of control. 

Genetics: Those with a family history of eating disorders are most likely to develop eating disorders, including bulimia and anorexia. 

Social Pressure: There is an increase in diet culture and an intense obsession with thinness. This can create a fear of missing out or gaining weight and eventually lead to eating disorders.

Brain Differences: Scientists have discovered that people with eating disorders have different brain structures and functions, affecting dopamine and serotonin levels. This influences mood, appetite, and impulse control. 

If left untreated, bulimia and anorexia can have a serious impact on patients' physical and mental health. 

Symptoms and signs may vary in patients. Some signs and symptoms that may indicate bulimia or anorexia are:

These signs and symptoms are not restricted to bulimia and anorexia alone and may result in certain misconceptions. Many harmful myths surround these eating disorders. 

Physical and Mental Effects of Bulimia and Anorexia

Bulimia and anorexia can affect one's psychology and result in serious health complications:

Depression, anxiety and extreme mood swings

The journey to recovery starts with honest self-reflection, and if your relationship with food causes stress or interferes with daily life, it’s important to talk to someone you trust. Don’t jump to conclusions and instead seek help from health professionals who can provide a proper diagnosis to determine whether you have bulimia or anorexia.

Treatment may include therapy, medication, or structured programs such as outpatient or partial hospitalization, and because these conditions affect both mental and physical health, a combined approach is often necessary. Recovery is possible, but it takes time, and relapses may occur; these are not a reflection of your worth but a normal part of the healing process.

The mirror can be deceiving, and you don’t have to believe every reflection it shows you. If you or someone close to you is experiencing symptoms of bulimia or anorexia, it’s important to seek help without delay. Recovery can be challenging, but you don’t have to face it alone, and your mental wellbeing is just as important as your physical health. Professional guidance can make all the difference, and 

starting with a consultation or booking your first session

RELATED ARTICLE: For more insights into eating disorders, explore our article on 

How to Recognize and Manage Binge Eating Disorder

Bulimia and anorexia show different patterns and symptoms, and addressing them early is crucial for recovery.

Bulimia and Anorexia: Spot the Signs Before It’s Too Late

Smiling is often seen as a simple expression of happiness, but it is more powerful than it appears. Whether spontaneous or intentional, a smile can influence the brain, shape mood, and affect the way we connect with the world around us. In this article, we examined the science behind smiling, how it impacts mental well-being, and why something so simple can have a profound effect on our daily lives.

Smiling is more than a fleeting expression because it actively supports mental health.  A smile can be real, reflecting genuine happiness, or intentional, consciously chosen and still capable of boosting mood and influencing how others respond to you. By stimulating the release of neurotransmitters such as dopamine, serotonin, and endorphins, it helps regulate mood and reduce symptoms of

Regular intentional smiling can enhance emotional resilience, allowing individuals to cope better with stress and challenges. Additionally, because smiling promotes positive social interactions, it can strengthen social support networks, which are essential for mental well-being. In this way, a simple, conscious smile can contribute to both psychological and social aspects of mental health.

Ultimately, the act of smiling can actually encourage your brain to produce feelings of happiness, even when your mood does not initially match the expression.

Beyond influencing mood, smiling has tangible effects on the body. Research indicates that smiling can lower heart rate, reduce blood pressure, and decrease levels of stress-related hormones such as cortisol. The act of smiling communicates to the nervous system that the situation is safe, helping the body shift from a state of tension to one of relaxation. In everyday life, this means that intentionally smiling during challenging or stressful moments can create a subtle but measurable reduction in physiological stress.

effective ways to reduce and cope with stress.

A genuine smile softens facial features, making lines and wrinkles less noticeable. People often associate smiling with vitality and positive energy, which naturally creates a more youthful impression. Unlike cosmetic fixes, this is a natural way of radiating youthfulness that comes from within.

Smiling communicates warmth, approachability, and openness. In both personal and professional settings, a smile draws people in, making you appear more trustworthy and friendly. This can open doors to new friendships, stronger networks, and deeper relationships, simply because others feel more comfortable around you.

"Your smile will give you a positive countenance that will make people feel comfortable around you.” – Les Brown

large_smiling and emotional wellness

medium_smiling and emotional wellness

small_smiling and emotional wellness

thumbnail_smiling and emotional wellness

smiling and emotional wellness

You are not only the beneficiary when you smile. One of the most overlooked benefits of smiling is its contagious nature. When you smile at someone, they are likely to smile back, which improves their mood as well. This effect extends into homes, classrooms, workplaces, and even public spaces, creating environments where positivity can thrive.

Smiling is a powerful, nonverbal way to communicate self-assurance. When you smile, you not only influence how others perceive you but also how you perceive yourself. It naturally draws attention to your positive qualities and helps you carry yourself with poise. The confidence gained from smiling is subtle but persistent, influencing both how you feel internally and how you are received externally.

Smiling is not merely an emotional signal; it is a tool that can be leveraged to enhance mental health. The following practical tips will guide you on how to make the most of the science behind smiling and apply it in everyday life. Although it may seem simple, intentionally using this small act can create noticeable changes in how you feel and how others respond to you:

Spend a few minutes each day smiling at yourself in a mirror. This strengthens positive self-perception and trains the brain to associate smiling with genuine emotion.

Pair intentional smiling with slow, deep breaths to enhance relaxation and amplify the mood-boosting effects.

Make a conscious effort to smile when greeting others or during conversations. It encourages positive responses and strengthens social bonds

Let us always meet each other with a smile, for the smile is the beginning of love. – Mother Teresa

  4. Allow yourself to smile in difficult moments to help slow your heart rate and calm your mind, making challenges feel more manageable. Over time, this simple act can make handling stress a little easier each day.

5.  Smile while performing everyday tasks such as sweeping, cooking, or exercising. Over time, these micro-moments of positivity can influence overall emotional resilience.

Smiling can lift your mood and ease stress, but it doesn’t have to do all the work. If  you are feeling overwhelmed, talking to a 

 gives you space to sort through your thoughts and feel better, making everyday habits like smiling even more helpful.

Smiling may appear to be a trivial expression, but its impact on the brain and body is significant. By intentionally engaging in this simple act, you can harness the power of your own physiology to promote happiness, reduce stress, and improve relationships. Smiling demonstrates that even small, conscious actions can create meaningful shifts in emotional well-being and mental health.

Smiling, whether real or intentional, can uplift your mood, ease stress, and support mental well-being. Discover ways to make it part of daily life.

Did You Know Smiling Can Trick Your Brain Into Feeling Happier?

Every 40 seconds, suicide claims a life, each one more than a statistic but a person with a story that matters. Suicide Prevention Awareness Month is a time to shed light on the issue, raise awareness, and understand how we can prevent suicide. In this article, you will learn about the causes and warning signs of suicide, along with actionable steps to help prevent it while supporting those who may be struggling.

Suicide is the act of intentionally taking one’s own life. People make this decision for many personal reasons. Experts in mental health, such as psychologists from the

Understand the causes of suicide, how to recognize warning signs, and practical ways to offer support to someone who may be struggling.

TranqBay Blog

News, Insights and Updates

Stay Updated

Main Menu

Resources

For Therapists

Find Therapists

Popular Concerns